User's Manual: Your Heart

10 Natural Ways to Lower Blood Pressure

People with hypertension often need several medications to control blood pressure. But lifestyle changes can ratchet it down too, and maybe even eliminate the need for drugs.
eat-banana-potassium

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Eat bananas

You probably know that eating too much salt can raise blood pressure, but most people aren’t aware of the benefits of potassium, which counters sodium’s ill effects. Most don’t get enough of this mineral.

According to the 2010 Dietary Guidelines for Americans, people with hypertension may especially benefit from upping the amount of potassium in their diet. Adults should get at least 4,700 milligrams a day. A few good sources: bananas (422 milligrams each), a baked potato with skin (738 milligrams), orange juice (496 milligrams per cup), and nonfat or low-fat yogurt (531–579 milligrams per 8 ounces).

Next: Cut salt

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